Aerobics teaching

I believe that everyone probably doesn’t know what aerobics are like in life. We usually don’t know how to exercise our bodies most effectively. Aerobics does relatively little harm to the body and can improve the body's resistance, so it is recommended that everyone should understand the full range of aerobics. For example, jogging and yoga are all forms of aerobic exercise.

Features

Aerobics is a type of aerobic exercise, which is characterized by long activity time, moderate intensity, effective weight control, and effective improvement of various physical qualities of practitioners. Aerobics does not require high venues and can be carried out in all seasons. It has a great promoting effect on the human body's cardiopulmonary function and endurance level.

Classification

Competitive Aerobics

It is good for viewing and has a certain degree of difficulty. It has a great role in promoting aerobics, but it is not very

Fitness for the general public. my country first held the "Great Wall Cup" Aerobics Invitational Competition in Beijing in May 1987, which was very popular.

There are many styles of aerobics: general aerobics, jazz aerobics, step aerobics, combat aerobics, yoga aerobics, etc.

Aerobics can be classified into different categories according to different ages, exercise purposes, whether or not to use equipment, exercised parts, etc.

According to the age of exercise, it is divided into: children's aerobics, teenagers' aerobics, and middle-aged and elderly aerobics.

According to the purpose of exercise, it can be divided into: rehabilitation aerobics, health aerobics and bodybuilding aerobics.

Depending on whether it is done with bare hands or not, it can be divided into: bare-handed calisthenics and calisthenics with light equipment.

According to the exercise parts, it is divided into local fitness exercises: neck, chest, waist, legs, arms, legs, buttocks, etc.

Aerobics

1 to 5 minutes of work breaks, radio exercises, etc. cannot be called aerobics. Aerobics that are truly effective in fitness usually refer to "aerobics".

Characteristics of aerobics: Exercisers generally participate in exercise about 3 times a week. Each exercise is required to last more than 12 minutes and be continuous aerobics exercises. The exerciser's heart rate should be maintained at around 60% to 85% of his maximum heart rate.

Aerobic exercise heart rate: (heart rate = 220-age) × (60%-85%), anaerobic exercise heart rate: (heart rate = 220-age) × 85% or above.

Aerobics course structure: warm-up (5'～10'), basic part (15'～30'), strength or mat work (10'～15'), relaxation and stretching (5'～10').

Aerobics on the move

"Moving aerobics" is referred to as "moving aerobics". Marching aerobics is a type of fitness gymnastics that combines multiple forms of exercise such as sports, dance, aerobics, rhythmic gymnastics, and incorporates modern fashion elements such as pop songs, pursuing human health and beauty. It is a kind of freehand gymnastics that does not require any equipment and can be performed in a limited space. It is also a kind of aerobic exercise that can be performed while moving, and is particularly suitable for practice by middle-aged and elderly people. Through exercise, you can improve your physical fitness, prevent diseases, promote health, shape your body and control your weight. "Jiamusi Happy Dance Steps Aerobics" is a widely popular "marching aerobics".

Marching aerobics is a type of bodyweight gymnastics. Usually with the help of radio, MP3 player and other facilities, people listen to and do exercises according to the supporting music and movement commands of the gymnastics routines. They can also use television, outdoor display screens, etc. to do exercises visually. That is, it is suitable for individual and small group practice, and is more suitable for the general public to practice in various squares in response to the national fitness movement advocated by the country.

Well-choreographed marching aerobics usually last at least 3 minutes per session and at most 6 or 7 minutes. They focus on exercising one or two parts of the body and are easy to learn and practice. The exercise is accompanied by jitterbug songs, which are very popular among the people.

Walking aerobics is choreographed according to the physiological structure of the human body. The movements are simple and easy to learn, and can exercise the neck, shoulders, waist, abdomen, legs and other parts of the body. Therefore, it is deeply loved by the public, especially the middle-aged and elderly people.

Functional advantages

The purpose of aerobic training is to increase lung capacity, promote the oxygen metabolism function of red blood cells in the body, comprehensively improve the physical endurance of the trainees, and reduce body fat content. Comprehensive aerobic exercises can maximize the enthusiasm of fitness enthusiasts. Each exercise should be kept for about 15 minutes, and other types of exercises can be changed according to the needs of fitness enthusiasts. During exercise, the heart rate should be kept at the maximum heart rate (60% to 80%) so that the proportion of fat consumed will increase.

The advantage of aerobics is that it exercises the heart and lungs, enabling the cardiovascular system to transfer oxygen to every part of the body more effectively and quickly. Moreover, aerobics is more interesting than other sports. The movements are simple and easy to learn. The music has a clear rhythm and is more effective in pleasing the body and mind and enhancing physical health.

In addition to improving physical fitness, aerobics can also become a social fashion. Participants can not only make friends with like-minded people, but also keep themselves in good spirits, full of energy and in good shape through exercise.